10/26/2012

Novel Approaches to Relaxation and Meditation From Mindfulness to Labyrinths MACVPR October 26, 2012 Pamela Katz Ressler, MS, RN, HN-BC

MINDFULNESS

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Mindfulness 

Being aware and engaged in the present moment…while it is happening

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The act of dropping into “being” as a respite from the busyness of “doing”

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Mindfulness based techniques help patients cope with the experience of chronic illness and pain

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Mindfulness strategies have been shown to decrease caregiver stress and burnout

Mindfulness Research 

Mindfulness practice leads to increases in regional brain gray matter density. Hölzel, B, Lazar, S, et al. Psychiatry Res, 2010.

Mindfulness Meditation and Brain Changes 

fMRI studies showed increased grey-matter density in the hippocampus, known to be important for learning and memory.

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Participant-reported reductions in stress also were correlated with decreased grey-matter density in the amygdala, known to play an important role in anxiety and stress.

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None of these changes were seen in the control group, indicating that they had not resulted merely from the passage of time.

Reference: Hölzel, B; Carmody, J; Lazar, S; et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 2011; 191 (1)

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Telomeres and Telomerase

Telomeres and Telomerase 

Telomere length has been linked to chronic stress exposure and depression.

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Mindfulness meditation techniques appear to decrease ruminative thought, and reduce stress arousal.

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Mindfulness may also directly increase positive arousal states.

Meditation May Increase Telomerase 

Positive psychological changes that occur during meditation are associated with greater telomerase activity

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First study to link positive well-being to higher levels of telomerase

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Telomerase supports healthy maintenance of telomeres

Reference: Jacobs,TL; Epel, ES, et al. Intensive meditation training, immune cell telomerase activity, and psychological mediators. Psychoneuroendocrinology, 2010;

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Ann N Y Acad Sci. 2009 August; 1172: 34–53.

Telomeres and Caregiving 

Study suggests that caregiving mothers of chronically ill children have an increased telomere shortening and decreased telomerase when compared to caregiving mothers of healthy children.

Reference: Epel, E, Blackburn, E, et al. Accelerated telomere shortening in response to life stress. Proceedings of the National Academies of Science, 2004 Dec 7;101(49):17312-5.

Resources on Mindfulness 

Brantley, Jeffrey. Calming Your Anxious Mind. Oakland, CA: New Harbinger Publications, 2003.

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Kabat-Zinn, Jon. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delacorte Press, 1990.

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Kabat-Zinn, Jon. Wherever You Go There You Are: Mindfulness Meditation in Everyday Life. New York: Hyperion, 1994.

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Langer, E., Counterclockwise: Mindful Health and the Power of Possibility. Ballantine, 2009.

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Santorelli, Saki. Heal Thyself: Lessons on Mindfulness in Medicine. New York: Bell Tower, 1999

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LABYRINTHS

Labyrinths 

Labyrinths are ancient tools of meditation which have been “rediscovered” by health care as stress reduction tools

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Several types of labyrinths – but all have only one path and have only one entrance and exit

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Can be permanently installed or portable as a canvas

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Finger or lap labyrinths can be used for those who cannot walk

Labyrinths and Mazes 

A maze is a left-brained or analytical activity. Solvable as a puzzle with many choices of routes and turns. Different entrances and exits. May induce stress response.

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Labyrinths and Mazes A labyrinth is a single circuit pattern that utilizes right-brain activity of creative thought. No choice of route, only one path. Allows the participant increase relaxation with repetitive rhythmic activity of walking. Elicits the relaxation response.

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Labyrinths 

Lap labyrinths (finger labyrinths) allow those who cannot walk to benefit from the meditative and relaxation qualities of a labyrinth

Labyrinth Use        

Elicit the relaxation response Decrease stress Connect with own sources of strength Body-focused gentle exercise of walking Decision making Centering Conflict resolution Creative problem solving

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Labyrinths in Health Care In 2011, over 100 health care institutions in U.S. have labyrinths Increased interest in healing environments Demand from patients and families Media interest Low cost intervention that promotes increased activity Allows for non-secular meditation activity in public environment

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Why Use a Labyrinth in Health Care? 

Demonstrating that the institution cares about the whole person, whether patient or employee.

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Balancing science and technology with complementary care.

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Providing an excellent form of outreach to the community for promoting wellness.

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List compiled by Robert Ferre

Why Use a Labyrinth in Health Care? 

An inviting oasis that adds unexpected beauty to a clinical environment.

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A perfect center in which to retreat, commune, celebrate, honor, and remember.

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Cost effective -- costs less than a typical piece of equipment.

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The center of a healing garden or outdoor space.

List compiled by Robert Ferre

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Resources on Labyrinths   

LabyrinthSociety.org Labyrinthlocator.com Labyrinth Journal (veriditas.org/journal)

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Artress, Lauren: The Sacred Path Companion: A Guide to Walking the Labyrinth to Heal and Transform (Riverhead Trade 2006)

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Artress, Lauren: Walking a Sacred Path: Rediscovering the Labyrinth as a Spiritual Tool (Riverhead Trade 1996)

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Curry, Helen: The Way of the Labyrinth: A Powerful Meditation for Everyday Life (Compass)

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Contact Info  

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Pamela Katz Ressler, MS, RN, HN-BC StressResources.com [email protected] @pamressler 978.369.5243 Stress Resources, 97 Lowell Rd, Concord MA

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